workout of the day

Saturday 180203


For time:
30 muscle-ups

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CrossFit WOD 180203 Tips With Rory McKernan
The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Jo de Silva of Central Ground CrossFit